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Old 11-05-2014, 03:20 PM   #51
ExpectedV
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by The Yugoslavian View Post
This is all anyone really needs to know for the moment. OP is in good hands. All will be well. Although I would recommend some form checks ITT or the beginners thread.

Out of curiosity, EV, will you have him sumo DL?
I told Op to try his best to film every workout. I want him to post his bench squat and DL videos in here so everyone can give him feedback. No, I just sent him links to so you think you can DL. Told him to watch the series. I plan on helping him learn conventional.

--------------

I think it's important not to look too deeply into the details at this point. I know many are nit picky about programs and overall game plan but we will adjust. Like I mentioned before I may add some cheat meals during the first few weeks. That would obviously add to his total caloric intake. I'm not too worried about it, I honestly think that would be close to his maintenance calories. I increased his gym activity, decreased cardio, and increased caloric intake. Adjustments will be made if necessary.
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Old 11-05-2014, 03:39 PM   #52
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Re: Losing this gut/getting tone with ExpectedV

I'm going to have to revise my position on sumo being ghey, because agreeing with pummi is a #badlook.
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Old 11-05-2014, 04:34 PM   #53
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Re: Losing this gut/getting tone with ExpectedV



I think conventional and posting videos of it will be most helpful too. I haven't seen "so you think you can DL" but do know there are quite a few very helpful SS related resources for DL that we can all refer to if OP seems to need it.
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Old 11-05-2014, 06:41 PM   #54
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Re: Losing this gut/getting tone with ExpectedV

My sleep pattern is off and it's something I need to fix asap. I went to bed around 1am today, and didn't sleep until 6am. Stared at the ceiling for 5 hours before I fell asleep. I've developed a really bad sleep pattern mainly from playing poker too much at weird hours of the day. I woke up about an hour ago, and I'm pretty sure I won't be falling back asleep for the next 12-14 hours. I'm going to fix this by staying up the next 24 hours. That way my next sleep is tomorrow evening around 8-9pm, and I'll be awake by 6-7am.

For today, I'm going to gather a list of foods I should get at the grocery and count all the macros I need to achieve those numbers Russ gave me. Also finish up on some lifting videos on YouTube.

I weighed myself after I woke up/took a piss, and I'm down to 147 pounds. I'm going to stop jogging 4.5 miles/day and jog a mile 4 days a week, what Russ suggested.

This week is all about getting stuff together. I didn't realize it would be this hard to keep track of a diet.

Just had a 3 egg omelette, 1 banana, and some raspberries for my first meal.

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Old 11-05-2014, 07:25 PM   #55
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by ExpectedV View Post

--------------

I think it's important not to look too deeply into the details at this point. I know many are nit picky about programs and overall game plan but we will adjust. Like I mentioned before I may add some cheat meals during the first few weeks. That would obviously add to his total caloric intake. I'm not too worried about it, I honestly think that would be close to his maintenance calories. I increased his gym activity, decreased cardio, and increased caloric intake. Adjustments will be made if necessary.

think a weekly "cheat meal" is very beneficial for most people

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My sleep pattern is off and it's something I need to fix asap. I went to bed around 1am today, and didn't sleep until 6am. Stared at the ceiling for 5 hours before I fell asleep. I've developed a really bad sleep pattern mainly from playing poker too much at weird hours of the day. I woke up about an hour ago, and I'm pretty sure I won't be falling back asleep for the next 12-14 hours. I'm going to fix this by staying up the next 24 hours. That way my next sleep is tomorrow evening around 8-9pm, and I'll be awake by 6-7am.
poker pro as well?
sleep pattern is probably the only thing I haven't been able to fix/master in the last few years and I always slip up after time.

I'm not doing the "stay up 24 hours" thing anymore though, only sleeping like 3 hours and going to bed early is much better for multiple reasons imo.
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Old 11-05-2014, 07:44 PM   #56
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Re: Losing this gut/getting tone with ExpectedV

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poker pro as well?
sleep pattern is probably the only thing I haven't been able to fix/master in the last few years and I always slip up after time.

I'm not doing the "stay up 24 hours" thing anymore though, only sleeping like 3 hours and going to bed early is much better for multiple reasons imo.
I'm somewhat of a semi-pro as I still live with my family. I pay internet/TV, phone, food, and half of the rent. But yeah, it's my only source of income.

I've always had sleeping problems my whole life. I just can't fall asleep for some reason on some nights. This led to bad habits(grinding all night, sleeping during the day, eating at 3am, etc). I set the alarm and keep telling myself I'm waking up at a certain time, but sometimes I don't even hear the alarm, or I just turn it off and go back to sleep. It's discipline issue, and it's going to take some time to get back on a normal sleep pattern.
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Old 11-05-2014, 07:50 PM   #57
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Re: Losing this gut/getting tone with ExpectedV

exercise will make falling asleep a lot easier, getting up on the other hand will get even more difficult as with heavy lifting and/or hard cardio your body requires more regeneration time , think I average like 10 hours/night.
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Old 11-05-2014, 07:54 PM   #58
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Re: Losing this gut/getting tone with ExpectedV

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exercise will make falling asleep a lot easier, getting up on the other hand will get even more difficult as your body requires more regeneration time with heavy lifting and/or hard cardio, think I average like 10 hours/night.
+1, can't wait to get started on lifting.
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Old 11-05-2014, 08:08 PM   #59
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Re: Losing this gut/getting tone with ExpectedV

10 hours / night is on the unusual long side. "Normal" is 7-8 if you keep it on routine. Wildly varying schedules and different bed times and wake times will f' with the rhythm. Yah your body needs to regenerate, but its not going to turn an 8 hour night into a 10 hour.
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Old 11-06-2014, 02:21 AM   #60
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Re: Losing this gut/getting tone with ExpectedV

I counted up all my macros today. Came up short on carb and protein. Missed a meal due to waking up late/bad sleep schedule, so I think I can come close to the numbers Russ gave me if I add in the missed meal.


First meal:


3 egg omlette:21f/1.2c/18p
1 banana:0.4f/27c/1.3p
raspberries:


Second meal:


16oz of chicken breast:6f/0c/100p
Steamed broccoli:


Dessert/snacks:


1 Nature Valley Trail Mix(Fruit and Nut):4f/25c/3p
1 Snickers Fun Size:8f/21c/3p
1 banana:0.4f/27c/1.3p
1 apple:0f/34c/1p


Total:39.8f/135.2c/127.6p
Goal:40f/208c/190p


I'm pretty sure I can reach the macros once I add in the 3rd meal/snacks/dessert.


Tomorrow I'm going to Costco to get more chicken breasts, veggies, fruits, and whey protein. Is there a certain protein powder I should get? Whey protein will do?


Watched some form videos on YouTube on bench and dead lift. Correct me if I'm wrong.

Dead lift: Feet should be shoulder width apart. Hands should be just outside your knees when you grip. The first lift you should be using your leg muscles, and once you get the weights off the ground, you use your back to finish?

Bench press: Kind of have a slight arch in your back, keep whole body tight. Hands should be about shoulder width apart.


Also the gym I'm signing up at has a 7 day free trial that comes with a free personal training session. Should I take advantage of the free personal training session? Or just learn via YouTube?
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Old 11-06-2014, 02:26 AM   #61
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Re: Losing this gut/getting tone with ExpectedV

16oz chick breast should be more than 100g P. I put it in MFP and get 880cal, 200P.
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Old 11-06-2014, 02:28 AM   #62
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Re: Losing this gut/getting tone with ExpectedV

session will be a waste. They'll tell you some HIIT routine. If you want to spend an hour learning it, then do it, if not, don't. I regretted mine. I got a session with a guy for my squat that was awesome a year later, but I knew what to ask by then.

DL -

1) Take your time.

2) Don't set your back angle, then go to the bar. Get set up with your lower body, then move your upper body into place.

- Stand over the bar so that your foot is cut in half by the bar (whole foot, not what you can see)

- Your shins should be perpendicular to the floor. Now, bend over, grip the bar.

- Now, move your shins forward (they'll be touching the bar), while pushing your butt back/down some, which will also rotate your chest up and your back should line into place.

- Take a deep breath and hold it.

- Push your feet into the floor, thus moving the bar up, keeping your chest up the entire time, like you were trying to show people a badge.



http://articles.elitefts.com/trainin...ps-and-tricks/

http://www.youtube.com/watch?v=Syt7A23YnpA

http://robertsontrainingsystems.com/blog/deadlift/

For bench -

http://articles.elitefts.com/feature...e-series-here/

https://www.youtube.com/watch?v=34XRmd3a8_0
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Old 11-06-2014, 03:03 AM   #63
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Re: Losing this gut/getting tone with ExpectedV

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16oz chick breast should be more than 100g P. I put it in MFP and get 880cal, 200P.
That's odd. I'm eating Kirkland's brand chicken breast from costco. Nutrition facts say a 4oz piece is 25g of protein.
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Old 11-06-2014, 03:06 AM   #64
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by udbrky View Post
session will be a waste. They'll tell you some HIIT routine. If you want to spend an hour learning it, then do it, if not, don't. I regretted mine. I got a session with a guy for my squat that was awesome a year later, but I knew what to ask by then.

DL -

1) Take your time.

2) Don't set your back angle, then go to the bar. Get set up with your lower body, then move your upper body into place.

- Stand over the bar so that your foot is cut in half by the bar (whole foot, not what you can see)

- Your shins should be perpendicular to the floor. Now, bend over, grip the bar.

- Now, move your shins forward (they'll be touching the bar), while pushing your butt back/down some, which will also rotate your chest up and your back should line into place.

- Take a deep breath and hold it.

- Push your feet into the floor, thus moving the bar up, keeping your chest up the entire time, like you were trying to show people a badge.



http://articles.elitefts.com/trainin...ps-and-tricks/

http://www.youtube.com/watch?v=Syt7A23YnpA

http://robertsontrainingsystems.com/blog/deadlift/

For bench -

http://articles.elitefts.com/feature...e-series-here/

https://www.youtube.com/watch?v=34XRmd3a8_0
Ty.
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Old 11-06-2014, 03:06 AM   #65
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Re: Losing this gut/getting tone with ExpectedV

Good stuff man. I wish I had more clients that actually listened to me the first time I explained things like you did. Love your food choices though, even fit in snickers bar with limited fat. One recommendation, you might want to make a egg white omelette next time. I believe it has the same amount or slightly more protein per serving and no fats. Regular eggs like you did was about 30% of your total fats for the day. I personally would rather use those fats towards other foods. Obviously your choice, everyone has their preferences.

I would recommend picking up some casein protein as well, if costco has it there (chocolate). I dunno if you will like it but I made my own homemade high protein pudding which is 3f/16.2c/35.9p. I also use p28 bread and bagels which is around 7f and 28p per 2 slices. If I really need protein I'll make my homemade choc icing (2.7f/9.2c/22.7p) and add it on top of the p28 bread. Lemme know if you want any of those recipes to help meet protein macros.
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Old 11-06-2014, 03:09 AM   #66
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Re: Losing this gut/getting tone with ExpectedV

I like half and half egg/egg whites. I try to up my fat intake. What sources do you like?
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Old 11-06-2014, 03:28 AM   #67
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Re: Losing this gut/getting tone with ExpectedV

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Good stuff man. I wish I had more clients that actually listened to me the first time I explained things like you did. Love your food choices though, even fit in snickers bar with limited fat. One recommendation, you might want to make a egg white omelette next time. I believe it has the same amount or slightly more protein per serving and no fats. Regular eggs like you did was about 30% of your total fats for the day. I personally would rather use those fats towards other foods. Obviously your choice, everyone has their preferences.

I would recommend picking up some casein protein as well, if costco has it there (chocolate). I dunno if you will like it but I made my own homemade high protein pudding which is 3f/16.2c/35.9p. I also use p28 bread and bagels which is around 7f and 28p per 2 slices. If I really need protein I'll make my homemade choc icing (2.7f/9.2c/22.7p) and add it on top of the p28 bread. Lemme know if you want any of those recipes to help meet protein macros.
Thanks man, and yeah I would love to have the recipe.
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Old 11-06-2014, 04:09 AM   #68
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Re: Losing this gut/getting tone with ExpectedV

http://www.amazon.com/Starting-Stren.../dp/0982522738

Purchase. Read. Learn the basics. Seriously.
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Old 11-06-2014, 04:33 AM   #69
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Re: Losing this gut/getting tone with ExpectedV

That. OP, PM me if you'd like some vids on the big lifts from that book.
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Old 11-06-2014, 04:35 AM   #70
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Re: Losing this gut/getting tone with ExpectedV

Casein >> whey is total bro science afaik, just get the cheapest.
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Old 11-06-2014, 04:39 AM   #71
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Re: Losing this gut/getting tone with ExpectedV

Cheapest ON that fits your macros IMO.

There's some really, really, really bad tasting/mixing whey out there.
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Old 11-06-2014, 04:55 AM   #72
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Re: Losing this gut/getting tone with ExpectedV

I like BSN Syntha 6 (chocolate). It is 200kcal per scoop but definitely the most delicious protein shake I've tried so far. 5g fiber / serving is an added bonus.

36g protein in 160kcal worth of egg whites is damn nice but they are so bland. I do the same half/half on egg/eggwhite omelettes as well.
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Old 11-06-2014, 10:41 AM   #73
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by nuclear500 View Post
10 hours / night is on the unusual long side. "Normal" is 7-8 if you keep it on routine. Wildly varying schedules and different bed times and wake times will f' with the rhythm. Yah your body needs to regenerate, but its not going to turn an 8 hour night into a 10 hour.
This is an article on sleep.

Cliffs: I think it's very tricky, if not outright misleading, to tell people a number for sleep duration that may or may not be best for them and that may in fact cause them short-term cognitive impairment or long-term health consequences or, on the flip side, to struggle to get more sleep that they may not actually need. I was a bit shocked to read that in an age of personalized medicine, advocacy groups are embarking on a mission to recommend one specific sleep duration—especially when that duration hasn't even been firmly established for the average person, let alone different individuals.
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Old 11-06-2014, 11:18 AM   #74
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Re: Losing this gut/getting tone with ExpectedV

-basically getting all your carbs from fruits/sucrose is extremely sub-optimal
-having almost your entire fat intake from sat fat is as well
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Old 11-06-2014, 11:27 AM   #75
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Re: Losing this gut/getting tone with ExpectedV

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-basically getting all your carbs from fruits/sucrose is extremely sub-optimal
-having almost your entire fat intake from sat fat is as well
what foods would you recommend?
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